The Space Between.

Mike Ratnofsky • April 17, 2025

React. Don’t Respond.

Be the one who pauses. Then moves with purpose.



Hey C2 family,


Someone says something sideways.
You miss a lift.
You’re tired.

The workout feels heavier than it should.


That’s the stimulus. And right after it — before your next action — there’s a split second of space.

Most people miss it.


They react.


But the strong ones? They pause. Then they respond.


That’s the difference.


That’s The Code.

Why That Space Matters


“Between stimulus and response, there is a space.
In that space is our power to choose our response.
In our response lies our growth and our freedom.”
— Viktor Frankl



At C2, that space shows up in every class.
In every breath between sets.
In every missed lift or frustrating round.

And how you move in that space?


That’s your rep.

What This Looks Like in Training:
  • You miss a lift — you don’t slam the bar. You breathe. Reset.
  • You’re getting beat in a WOD — you stay focused on your own pace.
  • You're off today — but you still move with intention.
Strong minds don’t react. They respond.

That’s what we train.

Why It Works (and What the Science Says):
  • Reframing setbacks builds resilience and composure under pressure
    (Tugade & Fredrickson, 2004)
  • People with a growth mindset outperform those chasing perfection
    (Dweck, 2006)
  • Controlled responses train your nervous system for better recovery and long-term consistency
    (Tang et al., 2015; Zaccaro et al., 2018)
  • Athletes who train mindfulness show improved focus, fewer stress reactions, and greater long-term consistency
    (Birrer & M    organ, 2010)


Translation?


The ones who keep going win.

How to Build This Rep:
  1. Breathe before you act.
         One inhale can reset your nervous system.
  2. Ask: What actually needs to happen here?
         Lead with intention, not impulse.
  3. Sit in the silence.
         Don’t rush to fill it. Let it guide you.
  4. Don’t make moves when angry, tired, or reactive.
    Control the space. Then execute.
This Week’s Challenge:

When something hits you — don’t swing back.


Pause.

Breathe.

Choose your next move with control.


That space? That’s your edge.

Not training with us yet?

Learn to train more than just your body.

👉 Click here to claim your free trial


Onward and Upward.
— Mike

Sources:

  1. Tugade, M.M. & Fredrickson, B.L. (2004). Resilient individuals use positive emotions to bounce back from negative emotional experiences. Journal of Personality and Social Psychology, 86(2), 320–333.
  2. Dweck, C.S. (2006). Mindset: The New Psychology of Success. Random House.
  3. Tang, Y.-Y., Hölzel, B.K., & Posner, M.I. (2015). The neuroscience of mindfulness meditation. Nature Reviews Neuroscience, 16, 213–225.
  4. Zaccaro, A. et al. (2018). How breath-control can affect emotions, attention, and body awareness. Frontiers in Human Neuroscience, 12:353.
  5. Birrer, D. & Morgan, G. (2010). Psychological skills training in sport: Practice and research. Scandinavian Journal of Medicine & Science in Sports, 20(2), 480–490.

Sleep: The Habit That Makes Training, Nutrition, and Life Work Better

January 25, 2026
Sleep is often treated as optional - something we’ll focus on when life slows down. But sleep isn’t a luxury habit. It’s a performance habit, a recovery tool, and a foundation for energy, mood, and consistency. That’s why sleep is the final Power Block of January. After stacking protein, hydration, and fiber, sleep is the habit that ties everything together.

Fiber: The Most Underrated Habit for Energy, Digestion, and Consistency

January 18, 2026
Fiber doesn’t get much attention. It’s not flashy. It doesn’t come in a tub or bottle. And it’s rarely the first thing people think about when trying to eat better. But fiber quietly influences some of the biggest drivers of health and performance: digestion, energy, appetite, blood sugar, and long-term metabolic health. These are the same foundations that support strength training performance and recovery (link to Strength LAB landing page). That’s why fiber is our third Power Block of January.

Hydration: Why It Still Matters in Winter

January 11, 2026
When people think about hydration, they usually picture hot summer workouts and heavy sweat. But winter is often when hydration habits quietly fall apart. Cold air reduces thirst signals. Indoor heating dries out the air. People tend to drink more coffee and less water. And because sweat loss is less noticeable, hydration feels less urgent — even though it still matters. That’s why hydration is our second Power Block of January.  Hydration is one of the foundational habits we coach inside our nutrition program because it directly impacts recovery, appetite regulation, and training performance. You can learn more about how our nutrition coaching works here .
Show More